Iindlela ezi-6 zokuLungisa uMva wakho osezantsi

Umxholo

• Indlela yokuqhekeza umqolo wakho osezantsi
• Uhleli ujikeleze umva ongezantsi
• Ikati
• Amadolo esifubeni
• Ujikelezo olusezantsi
• Ukolulwa kwebhulorho
• Umzantsi we-flex flex
• Amanyathelo okhuseleko kunye nexesha lokukuphepha ukukwenza
• Nini ukubona ugqirha
• Ukuthatha

Ewe kulungile ukuba uqhekeze umqolo wakho. Xa usenza oku, awukhe "uqhekeke" umqolo wakho. Cinga ngayo njengokulungisa, ukukhulula uxinzelelo, okanye ukolula izihlunu zakho. Yinto efanayo eyenzekayo xa uqhekeza iminwe, iinzwane, intamo, okanye amanye amalungu.

Ukuba unomdla nje wokwenza umqolo wakho uzive ungcono kuba uhlala, uzivocavoca, okanye usebenzisa izihlunu zakho zangasemva kakhulu, emva koko ukwindawo elungileyo. Masingene kwindlela yokuqhekeza umqolo wakho ngokukhuselekileyo, zeziphi izilumkiso ekufuneka uzenzile, kwaye zeziphi izizathu ezinokufuna uhambo kugqirha.

Indlela yokuqhekeza umqolo wakho osezantsi

Zininzi iindlela zokukhusela ngokukhuselekileyo nangokufanelekileyo umqolo wakho nokuba uphi, ukuba nje unendawo ethile yokulala okanye ukuhlala. Nazi ezinye zeendlela zokuzama.

Uhleli ujikeleze umva ongezantsi

1. Ngelixa uhleli phantsi, yiza nomlenze wakho wasekhohlo ngaphezu komlenze wakho wasekunene.
2. Beka ingqiniba yakho yasekunene edolweni lasekhohlo, emva koko ujikeleze umzimba wakho wangasekhohlo.
3. Bamba esi sikhundla imizuzwana eli-10.
4. Buyela kwindawo yakho yokuqala yokuhlala.
5. Phinda oku ngomlenze wakho wasekunene phezu komlenze wakho, ujike ngendlela eyahlukileyo.

Ikati

1. Yehla ngeenyawo zakho nasemadolweni.
2. Kancinci gxotha umqolo wakho, utsale isisu sakho phezulu kwaye ukhuphe umva wakho ngaphandle.
3. Ngokuthe ngcembe tyhala isisu sakho uhle phantsi usitsale ngomqolo ngaphakathi, uvumele isisu sakho sixhomekeke emhlabeni.
4. Buyela kwindawo yakho yoqobo.
5. Yenza iseti ubuncinci ezi-3 kwezi, ukwenza iiseshoni ezi-2 yonke imihla.

Amadolo esifubeni

1. Lala ngomqolo.
2. Tsala idolo phezulu esifubeni sakho, umlenze omnye ngexesha, kwaye uzinzise kufutshane nesifuba sakho ngezandla zakho.
3. Phinda kabini ukuya kuma-3 amaxesha ngeseshoni, ubuncinci kabini ngemini.

Ujikelezo olusezantsi

1. Lala ngomqolo.
2. Phakamisa amadolo akho ukuze agobe.
3. Ukugcina amagxa akho emile, shenxisa isinqe sakho kwelinye icala ukuze idolo lelo cala lichukumise umhlaba.
4. Bamba esi sikhundla imizuzwana elishumi.
5. Kancinci buyisela amadolo akho kwindawo yabo yangaphambili.
6. Phinda kwelinye icala.
7. Yenza oku kabini ukuya kathathu, ubuncinci kabini ngemini.

Ukolulwa kwebhulorho

1. Lala ngomqolo.
2. Zisa iinyawo zakho phezulu kwi-butt yakho ukuze amadolo akho aphakame.
3. Phakamisa i-pelvis yakho phezulu ukuze umzimba wakho uthi nkqo ukusuka emagxeni akho kuye emadolweni.

Umzantsi we-flex flex

1. Lala ngomqolo.
2. Phakamisa amadolo akho ukuze agobe. Qiniseka ukuba emazantsi eenyawo zakho acaba ngokupheleleyo emhlabeni.
3. Flex izihlunu zakho zesisu ukuze isisu sakho siqine.
4. Bamba oku kuguquka malunga nemizuzwana emi-5.
5. Khulula izihlunu zakho zesisu.
6. Flex your muscle back ukuze umqolo wakho udibane ngokupheleleyo nomhlaba, ngokungathi uzama ukusondeza inkaba yakho emhlabeni.
7. Bamba esi sikhundla malunga nemizuzwana emi-5.
8. Hlaziya izihlunu zakho zangasemva.
9. Phinda la manyathelo angentla ubuncinci amaxesha ama-5 ngosuku. Yandisa oku kuphindaphindwa njengoko uziva ukhululeke ngakumbi ngokwenza umthambo de ufike kuma-30 yonke imihla.

Amanyathelo okhuseleko kunye nexesha lokukuphepha ukukwenza

Nanini na xa uzama ukuqhekeza umqolo wakho, yenze kancinci, ngenjongo, nangaphakathi kukhuseleko oluqinisekileyo lokuhamba. Ukujija umqolo wakho, ukuzama ukuwolula kude kakhulu-okanye zombini-kunokubangela ukonzakala, ezinje ngezihlunu zemisipha, ukudibana ngokudibeneyo, okanye ukususwa kwethambo.

Sukuqhekeza umqolo wakho kwaye ubone ugqirha wakho ngokukhawuleza ukuba ufumana oku kulandelayo:

• Usandul 'ukwenzakalisa umqolo wakho kwaye uziva ngathi awulungelelananga okanye awunakukwazi ukuwuhambisa ngokupheleleyo.
• Awunakho ukuhambisa umqolo wakho ngaphakathi kuluhlu olupheleleyo lokuhamba okanye awukwazi ukuwuhambisa kwaphela ngaphandle kwentlungu ebukhali.
• Uziva iintlungu ezingapheliyo emqolo wakho ngaphambili, ngexesha, okanye emva kokuqhekeka okungahambiyo kunye nonyango lwentlungu.

Kwaye ukuqhekeza umqolo wakho kufuneka uzive ulungile. Uphononongo luka-2011 lubonisa ukuba nokuba isandi nje sokuqhekeka sinokukwenza uzive ungcono kancinci.

Ukuba uziva iintlungu zethutyana xa uzama ukuqhekeza umqolo wakho okanye iintlungu ezihlala zihleli emva koko, unokuba nemeko ephantsi efuna unyango. Ukuba kunjalo, jonga ugqirha wakho okanye i-chiropractor ngaphambi kokuba uzame nayiphi na le mithambo.

Nini ukubona ugqirha

Ukuqhekeka umqolo wakho ngokufanelekileyo akufuneki kube buhlungu. Jonga ugqirha wakho ukuba uqaphela nayiphi na intlungu engaqhelekanga xa wolula okanye uhlengahlengisa umqolo wakho, ngakumbi ukuba uqhubeka ixesha elide emva kokuba wolule.

Ukuba unentlungu engapheliyo emva kokuzolula okanye ukuqhekeka kunye nezinye iindlela ezingangenisiyo akuncedi, ugqirha wakho unokucebisa ngenaliti ye-corticosteroid yokuvuvukala okubangelwa yimeko efana nesifo samathambo.

Isifo samathambo sisizathu esixhaphakileyo seentlungu zangasemva, ngakumbi iintlungu ezisezantsi, njengoko usiya ukhula.

Ukonzakala okubuyela umva kunye nentlungu ye-arthritis inokuba neziphumo ezibhetele kakhulu zexesha elide ukuba baphathwa kwangoko. Ukulimala okungalunganga okubuyiswe umva kunokubangela ukuba amalungu angasemva okanye amathambo aphilise ngokungaqhelekanga. Oku kunokubangela ukuba uphulukane nobhetyebhetye okanye ukuhamba.

Njengoko isifo samathambo siqhubeka, izicwili ezidibeneyo zinokuphela, zisenza nzima ukunyanga okanye ukulungisa umonakalo odibeneyo. Jonga ugqirha wakho ngokukhawuleza ukunqanda ezinye zeengxaki ezinzima zesifo samathambo okanye ezinye iimeko zangasemva.

Ukuthatha

Ukuqhekeza umqolo wakho rhoqo ukuze uziva uzilungelelanise ngokupheleleyo okanye ukuqaqanjelwa kancinci akuyongozi kumqolo wakho okanye kwimpilo yakho ngokubanzi. Ayiyongxaki ukuba uyive xa iqhekeka ngexesha lemisebenzi yesiqhelo yemihla ngemihla, njengaxa uphakama esihlalweni sakho okanye ungqiyame ngapha kwetafile.

Kodwa musa ukuqhekeza umqolo wakho rhoqo okanye ngenkani. Ukwenza rhoqo kunokubangela ukonakala kwithishu edibeneyo okanye kubangele uxinzelelo okanye ukuqaqanjelwa okunokuba buhlungu okanye kufuna utyando ukunyanga.

Kwaye ukuba ufumana iintlungu ezininzi okanye ukukhathazeka ixesha elide, jonga ugqirha wakho okanye ugqirha wezonyango ukunyanga umthombo wengxaki.